3 Idiotic Weight Training Myths in Baseball

3 Idiotic Weight Training Myths in Baseball
By Guest AuthorThomas E Wilson

There are many myths out there pertaining to weight training for baseball players. Some of them were created a while ago while others were started not too long ago with the aid of the internet. Through the years, several players have been held back in their baseball workouts as a result of these common myths. We hope that by knowing the actual facts you will know how to adapt your baseball workouts so that you can reach your full potential in the game. Please be aware that I am in no way a doctor and you should seek the advice of your doctor before starting any training plans.

Myth 1: Weight training will probably mess up a great swing.

Facts: Absolutely nothing could be more incorrect! Weight training is vital to become a better hitter! Specific things should be taken into consideration while weight training though. Make sure you're stretching before and after you train, and balance your workouts with cardiovascular training too. Another point to bear in mind is that you're a baseball player and your main training priority is to become better at baseball. This means that while you ought to be exercising, you have to dedicate the majority of your time on the baseball field practicing your baseball fundamentals.

Myth 2: Pitchers should not lift weights.

Facts: Like myth one, not much could be more wrong. If you are a pitcher who doesn't weight train, then you are going to be beaten more often than not by hitters who do lift weights! Several individuals claim that you will get hurt by lifting weights if you are a pitcher. The fact is though, that weight lifting actually keeps you from getting hurt! This is the reason why most major league pitchers commit to a year-round training program, to keep themselves conditioned for the 200+ innings they will be throwing each year.

Myth 3: Weight training is going to make an athlete a better hitter or a better pitcher.

Facts: You are probably saying to yourself "you just told me that both hitters and pitchers should lift weights but now you're telling me it will not make me a better player?" Yes, I am telling you that lifting weights will not make you a better hitter or a better pitcher...alone. While it is extremely important to incorporate a great weight training program into your workouts, you ought to be practicing your swing or your pitching motion to actually make you a better hitter or pitcher. What I'm trying to say is that you need to be spending at least as much time on the field as you are in the gym. It is all about sticking to a well-balanced workout plan.

Now that we've debunked these common baseball training myths, I hope you will find a way to fine-tune your baseball workouts and training plan to help you become the greatest player you can be!

Are you interested in improving your game and being the best baseball player you can be? If so, check out www.BestBaseballWorkouts.com to find more helpful information as well as baseball workouts and training programs for sale that will take your game to the next level!

Article Source: http://EzineArticles.com/?expert=Thomas_E_Wilson

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Strong To The Core of Your Being - The Benefits Of Core Training

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Strong To The Core of Your Being - The Benefits Of Core Training
By Nick Nilsson

If you were to ask me which muscle group in your entire body you could work to get the greatest benefits in the shortest amount of time, I would tell you without hesitation, "the core." Strengthening the core can realize tremendous benefits to anyone regardless of his or her training experience and can do so very quickly.

But what is the core?

The core, as it's known in strength training circles, consists of all the muscles in your abdominal and lower back areas. This includes all the abdominal muscles (rectus abdominus, internal and external obliques, transverse abdominus and intercostals) as well as the muscles associated with the spine (the erector spinae group) and the hip flexors (iliacus and psoas, collectively known as the iliopsoas).

These muscles all work in harmony to provide stabilization for your body and to transfer power from the legs to the upper body and vice versa. The core muscles also function to keep your insides in, where they belong!

And why is strengthening the core so important?

Weak core muscles contribute to all kinds of problems in the body, the most prevalent of which is lower back pain. By strengthening the muscles that help support the spine and improve posture, you can dramatically decrease the symptoms of lower back pain.

Picture your spine as a column of soda cans stacked one on top of the other. If you wanted to keep that column standing up under stress, what do you think would work better: a "tenser" bandage (as is used for wrapping injured ankles) or Scotch tape? Sure the tape would keep the cans together but the cans wouldn't receive a whole lot support, would they?

When you strengthen the muscles of the core, you are in effect turning that Scotch tape into a nice, tight "tenser" bandage, increasing the amount of support that your spine gets.

Core training also has the potential to greatly improve sports performance. Watch a baseball pitcher throw a pitch in slow motion. The power of the throw starts at the legs, gets transferred through the abdominal area (a.k.a. the core) then ends up in the arm where the ball is released. Imagine how much speed and power would be lost from that throw if the core muscles couldn't efficiently transfer the force from the legs to the throwing arm.

The core is the one area of the body that will always give you a great return on your investment.

So how do I train my core muscles?

Exercises that work the abdominals and the lower back are the staples of core training. Also, exercises that target the stabilization and power-transfer duties of the core muscles are very effective.

The most basic abdominal training exercise is the standard crunch. You can go to the following URL to see the proper technique for this exercise:

http://www.fitstep.com/Library/Exercises/Crunches.htm

But I've got an exercise for you that blows the standard crunch right out of the water. The equipment required for this exercise: one rolled-up towel.

The exercise is known as the Abdominal Sit-Up. It uses a sit-up-like movement but focuses directly on the abdominal muscles rather than the hip flexors (which a regular sit-up does). It is also very safe for your lower back. Another advantage it has over the standard crunch is that it targets the stretched (arched back) range of motion of the abs, which is totally missed in standard floor crunch.

How To Do It:

Lie on your back on the floor. Roll up a towel or mat and slip it underneath your lower back, just above the waistband (the size of the towel affects your body position during this movement - use a fairly large towel).

Your knees should be bent about 90 degrees. Keep your feet close together and knees fairly wide apart. This prevents the hip flexors from having a direct line of pull, helping to minimize their involvement.

Do not anchor your feet or have someone hold them down. This automatically activates the hip flexors. You will get the most out of this exercise by minimizing their involvement.

The difficulty of this exercise depends on where you hold your hands. The hardest position is above your head at arms-length, then beside your head, then across your chest, then straight down between your legs or at your sides. Start with the easiest first then progress to the other positions as you get stronger.

You are now ready to begin.


•Keeping your torso straight and stiff, start the sit-up by tightening your lower abs then lifting your upper body off the floor.
•As you continue up, imagine trying to push your face up against the ceiling (think up, not around).
•When you reach about 25 to 30 degrees above horizontal, hold there for a second or two and squeeze your abs hard.
•Keep your lower back in contact with the towel at all times and always maintain tension in the abs.
•Lower yourself down slowly and under control. Do not just drop back to the ground. The negative portion of this exercise is extremely effective.
•Remember to adjust your arm position depending on the strength of your abs (see above).

You can see pictures of how this exercise is done by going to:

http://www.fitstep.com/Misc/Newsletter-archives/issue9-ab-tip.htm

Incline Ab Sit-Ups

If you are a beginning trainer, this is a good starting variation of the Abdominal Sit-up.

Set an incline sit-up board to a slight incline. If you don't have an incline sit-up board, you can use an adjustable incline bench, a decline bench, a Step platform with a riser under one of the ends or a flat bench with something under one end. You can even use a propped-up 2 x 6 board!

Your head should be on the higher end with your feet placed on the floor.

The execution is exactly the same. The only difference is that the tension on the abs is much less due to the greatly improved leverage in this position, allowing even people feel that their abs aren't strong enough to do the exercise.

Lying Superman Raises - An Exercise For The Lower Back

Though this exercise has a rather unique name, it is an excellent strengthening exercise for the lower back that you can do almost anywhere.

How To Do It:

Lie face down on the floor with your arms stretched out directly overhead (like Superman flying, hence the name).

Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second.

You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground.

This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles.

Conclusion:

These two exercises will give you a good place to start with core training. You can begin improving your core strength by doing these exercises 3 times a week for 2 to 3 sets each.

Make core training a priority in your exercise routine and you will rapidly reap the benefits of having a stronger, more injury-proof midsection and back.

If you have any questions about core training or the exercises described here, go to: http://www.fitstep.com/Misc/Contactus.htm

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.

Article Source: http://EzineArticles.com/?expert=Nick_Nilsson
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The Importance of Weight Lifting For Baseball

By Jim Bain


Traditionally, for the most part baseball players are not as ripped or bulked muscle definition wise as football players. The vision of rippling muscles flexing under the tremendous strains of lifting weights does not seem to compute for a MLB player in the gym as it does for a football player in the weight room. Although it's true football players normally require additional and different muscle bulk for the tasks they must perform vs. the baseball player, that doesn't mean a baseball player isn't suppose to be muscular or work out with weights. Alas, just the opposite is true.

The core strength of a baseball player, shoulders, hips and legs must be very strong in order to produce the explosive energy which propels baseballs 410' or throws a 100 mph fastball.
Core strength is produced by muscle bulk and muscles are built by lifting weights of varying sets, reps and amounts. The heavier the weight, the bigger the muscle mass which is created, while the more sets and reps performed, the more toned and lean the muscle.

Let's exam just one aspect of building muscles through lifting weights which increase core strength and how it enhances our baseball abilities. The legs are the foundation of the core, giving the body balance and an ability to coil and explode much as a snake when striking.

The legs must be strong enough to carry and balance the entire weight of the body as it prepares to begin the starting mechanism of the swing, or being able to hold the hands back as the body begins its motion forward.

Most non-baseball people mistakenly believe the power for hitting originates in the shoulders and chest area, which is not correct, not totally that is. The explosion of power originates from the turning of the hips, which when turned with speed and power, leads the rest of the body into a powerful pin wheel reaction increasing the velocity and speed of the baseball bat as it travels through the hitting zone.

This speed of the bat, as we know, is what actually transfers the body's strength and power into the baseball as contact is made. Simply defined, slow bat speed equates into weak hitting, while quick bat speed equates into powerful hitting and the sum of it all...weak core strength equals slow bat speed. Increasing core strength through exercising with weights is the best method to achieve results in the shortest period of time.

That's not to say other forms of training, cardio, stretching, pilates or yoga are not essential for perfecting our body strength, flexibility and limberness in order to prevent injury, but for pure muscle building.. Lifting weights in the proper manner is the Best method to build strength through muscle bulk.

Jim ( Coach ) Bain is a former Minor League Player and Coach of Youth Baseball for over 10 years. He has drawn from fellow successful coaches' experiences and combined them with his own extensive experience to create a Baseball Teaching Website. The site is packed with 100s of tips, drills, history and instruction on how to play and coach the game of baseball. http://www.Learn-Youth-Baseball-Coaching.com
Article Source: http://EzineArticles.com/?expert=Jim_Bain

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Speed in Baseball - Is the 60 Yard Dash Still Important?

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Speed in Baseball - Is the 60 Yard Dash Still Important?
By Thurman Hendrix

As many know by now, the average body size of Major League Baseball players has greatly increased since around the mid 1990's. Players began to hit more home runs than in the past and coaches stopped calling as many steal attempts in fear of running into outs. Go back and look at the stolen base leaders through the years. In 1982, Rickey Henderson stole 130 bases. Nowadays, anything over 40 is considered a huge year. However, speed is still a big factor in the recruiting process and ultimately may be what gets you a roster spot, a scholarship, or a higher draft pick and signing bonus!

The ability to run is considered one of the five tools that scouts look for when recruiting players. The others are the ability to hit for average, power, throwing-arm strength, and defense. It used to be that speed alone could earn you a roster spot on a major league team. Other than a few rare exceptions, this is no longer the case. Currently in the eyes of many professional scouts, running speed is probably the least important of the five tools. In the past you may have heard a scout say, "Wow, this guy can run. Can he hit at least a little?" Meaning that speed alone could have gotten someone to the big leagues. Any hitting ability would be icing on the cake. Now, you are more likely to hear "Wow, this guy can run, but can he hit?" Meaning, it's great that the player can run, but they wouldn't get called up unless they were a major league hitter. This is, however, starting to change as the league is beginning to clean itself up. Home run totals are down the past few years and major league organizations are starting to put greater emphasis back into speed.

It may sound as if I'm saying speed is not that important. That is not the case at all! While it is true that speed is less important at the major league level, it does still play a huge factor in the high school and college game. This is especially true among teams that play in large, open ballparks and do not hit a lot of home runs. Also, even though professionally it is not as valued as it once was, speed is still a huge factor in your overall draft status and it can even make you appear to be a better hitter by boosting your batting average from beating out infield singles or bunts.

Scouts come across thousands of players and have the tough job of trying to predict who will succeed at the next level. Speed will obviously be the deciding factor when choosing between two players that have equal ability when comparing their other tools. During the recruiting process, speed gets you noticed. If you have ever been to a showcase, one of the first things they will look at is your 60 yard dash time. The purpose of this is to immediately weed some players out. If your 60 time is not where it needs to be for your position, they may have already crossed you off of their "watch" list.

I like to say that when assessing your five tools, each can be classified as a liability, average, or a tool. In terms of speed, a liability would mean that you are so slow for your position that scouts may not even look at what else you can do. Unless you are a super-freak hitter you are probably not getting to the next level. Average speed would mean that you are just fast enough to play at the next level, but it is not really going to impress either. Having speed as a tool means that you run better (sometimes exceptionally better) than most other players at your position. It is not the only thing looked at in scouting, but it is definitely a huge bargaining chip in your favor. Think of it as a credential on a resume. A doctorate degree looks better than a master's degree, a master's degree looks better than a bachelor's degree, which looks better than a GED, which looks better than no degree at all. Obviously, if interviewing for an upper level position, the job recruiter will first look at the person with the doctorate because he has the most credentials. The same holds true in the world of baseball recruiting. In essence, you are interviewing for an upper level position. The more credentials and tools on your resume, the more likely you will be looked at.

To learn how to improve your 60 yard dash and baseball specific speed visit: http://www.60yarddash.com

Thurman Hendrix is a Certified Strength & Conditioning Specialist and specializes in training athletes. As a former pro baseball player he will help you increase speed in a very short amount of time.

This article may be published on your web sites or other electronic publications assuming it is used in its entirety. The resource box, copyright info, and all references must also be included and all hyperlinks must be HTML clickable.

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The Baseball Weight Training Program

By Kyle Oxenham

If you know baseball, you know how hard the training in baseball is and how innovative it is to perform weight training which is incorporated in a baseball training program, you would know how effective this training is in competitions. There are a number of persons though who say that baseball could be a dangerous method in weight training than when you do it slow and accurately in the gym or a fitness center. Many say that most of the coaches commit serious errors that cause traumatic bodily stress or injury in a person who is into a baseball weight training program.

1. Weight training through baseball should take into consideration the limitation of players - Even slight errors in baseball training can already cause injury to an individual. The truth though is that it is not really the training that does not work but it is the coaches who do not understand fully this kind of weight training program. There are many caches of baseball players who just want to increase and increase the strength and stamina of their field players but who do not think of the limitations of these athletes. Often times, the injury comes after severe and successive training in preparation for the upcoming competition. Least they know that their players are already over stressed and over trained.

2. Train but do not strain through overtraining. You should know that overtraining is not good because it not only causes injuries and severe muscle damages on the body but likewise, it defeats the very purpose of an exercise. You should know that like ordinary weight training exercises, the baseball weight training program should observe the same basic principles in weight training such as rest. Rest is as important as exercise and progression. In fact, you cannot progress if your body can no longer tolerate the load that you are putting on it. Challenge is a lot different from damage and that is what you want to avoid.

3. Incorporate variations in the training program. There have be variation in the types of routines that you do and in the intensity of the routines. It would be better to incorporate other exercises that similarly work to strengthen your muscles. Say for example, basketball routines may be incorporated in the baseball routines in order to enhance the flexibility of the body which is much required in the baseball game. There has to be variations as to the speed of your routines in the program. This is one form in which the progression principle can be incorporated in the program.

4. Force = Mass x Acceleration Principle in baseball - Lastly, you should know that the most important aspect in the weight training program in baseball is the force produced. Aside from the strength of the leg muscles and the hand and leg coordination, the program also develops extreme force particularly when one swings the baseball bat. Imagine what huge force you need in order to swing a bat at 90 mph. The very reason why most coaches incorporate weight training in baseball is because force requires mass times acceleration. The acceleration is defined as the speed at which the bar is moved while the mass is the weight on the bar.

This explains exactly how a baseball weight training program will help you achieve - greater force.
Want to get stronger, Faster? for more weight training articles, tips and a FREE Newsletter: Weight Training for Baseball

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Speed Kills in Baseball

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By Brian Moran

3 STEPS to STEP UP YOUR SPEED

Ever wonder why the first thing you do at a pro tryout is run the 60 yard dash? Because you can't play at the next level running a 7.9.

Well, unless you hit the ball 500 feet.

Cut to the Chase (no pun intended)

Use this off-season...whether it's cold or warm in your area...

* Find a Hill (a steep one)(20 min)...The first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration. Keep the distances short (10-15 yards) and allow extra rest between sets and reps.

o 10 sprints - forward
o 10 sprints - backward
o 10 sprints - side shuffle

* Stretch - 2x day (15 min) My flexibility was the one thing holding me back that I didn't become aware of until college, where I trained with a former Olympic sprinter. We worked on my flexibility, lengthened my stride, and improved technique. My 60-time dropped from 6.65 to a 6.45 in 3 months...stretch.

o Hamstring Stretches
o Calf Stretches
o Glute Stretches
o Quad Strecthes

* Running Form Drills

o High Stepping - run in place, 15 sec sets, raising your knees to 90 degrees. Repeat 3-5 sets. This increases your running form and lengthens your stride.
o Army Walk - walk in a straight line, raising your leg straight out (unbent) and touching the tip of your toe with your opposite hand. Lengthens stride and improves flexibility. (walk for 30 feet = 1 set | 3-5 sets)

More at http://www.trainbaseball.com

Brian Moran
Train Baseball
http://www.trainbaseball.com

Article Source: http://EzineArticles.com/?expert=Brian_Moran

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3 Absolutes to Develop Arm Strength and Accuracy For Baseball

By Jack Perconte

Throwing a baseball with accuracy and speed is obviously a necessity for ballplayers to continue to move up the baseball ladder. It is almost incomprehensible that kids who are fourteen years old and in high school are expected to play at the same distances that major league baseball players do, but that is the case. High school dimensions are the same ninety feet between the bases and sixty feet between home and the pitcher's mound. Those are formidable distances for players, especially for those who have not had their growth spurt yet. The good news is that players can improve their arm strength and accuracy with good mechanics and practice. Players who want to improve their throwing should adhere to the following fundamentals and practice until perfecting them. It is also necessary to throw (correctly) for anywhere between six and nine months out of the year. Generally, as kids get closer to high school, more throwing is advised with at least a couple of days a week of quality throwing. Getting the proper amount of rest between throwing sessions is also important.

3 Absolutes of Throwing for Speed and Accuracy

1. Direction - most kids know how to stand at home plate so having them go to their hitting position before throwing should come easy. This complete turn of the body will point the front shoulder directly at the target with feet parallel to each other. Without this correct set-up position, the thrower's ability to reach maximum speed and accuracy are already compromised. A noted with hitting position, a complete ninety degree turn of the thrower's foot of the same side as his throwing arm is necessary to get to correct starting position.

2. Direction 2 - Players must step directly at the target. Without this direct step the thrower's hips will not function correctly causing a lack of accuracy and power. The length of the step will be determined by the distance of the throw and will come naturally, with the key being the direction. Drawing a direct line from the lead foot towards the target or setting down a couple of objects for the player to step in between are good practice drills to reinforce the correct step. An indirect step is the most common area of break down in a player's throwing fundamentals.

3. Follow through - it is necessary that throwers allow their arm to travel the complete path so the body can alleviate some of the stress of the arm action on the shoulder and to prevent aiming the ball. This is done by the players throwing arm finishing at his opposite side hip, thigh or knee and by having his rear leg come up and forward as they throw. Like hitting, this weight transfer puts power into the throw.

Sounds simple enough but like anything, "The difference between doing something totally correct and almost correct, is the difference between success and failure." (Author of quote is unknown.) Long distance throwing can also develop arm strength but the 3 above fundamentals must be followed for "long toss" to be beneficial.

Former major league baseball player, Jack Perconte gives baseball hitting tips and batting practice advice for ballplayers of all ages. His baseball hitting lessons advice can be found at http://www.baseballhittinglessons.com/baseball
Jack is the author of two books, The Making of a Hitter and Raising an Athlete - his parenting blog can be found at http://positiveparentinginsports.com

Article Source: http://EzineArticles.com/?expert=Jack_Perconte

Baseball Game Speed - The Best Speed Training Workouts For Baseball!

By Brandon Richey

Baseball game speed is a necessity. Speed training workouts for baseball have to be a necessity in order to be competitive on the field of play. Whether you are trying to beat out a throw for a base hit or you are trying to chase down a fly ball, speed is a necessary trait to have for that moment.

In order to develop true baseball speed you must have a well designed baseball fitness program. Your personal fitness and strength program should include kettlebell lifting and resisted speed and agility training in order to optimally develop your game. The only way to develop speed is to train for it by increasing your total body strength and overall reaction time. Kettlebell training is great for developing both your total strength, as well as, helping you to develop power with certain lifts that can be designed to achieve an explosive quality which is necessary for running speed, acceleration, and deceleration. Speed and agility drills for baseball such as resisted harness runs, plyometrics, and hurdle drills are also great for improving your athletic performance. The key to being successful in developing game day speed is to incorporate these methods of strength and conditioning into your personal fitness program.

If you have not yet gotten acquainted with the ancient kettlebell then you are truly missing out. Well designed strength and conditioning programs are the key for developing any serious athlete for optimal competition. The ancient kettlebell has molded the world's finest athletic bodies and strongmen for over three centuries. In other words, it works! Remember that anybody can train hard, but only champions train smart.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here: http://www.betterthansteroidsebook.com/www.betterthansteroidsebook.com/Better_Than_Steroids_Ebook.html

You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go to http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html

Article Source: http://EzineArticles.com/?expert=Brandon_Richey

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The Baseball Weight Training Program

If you know baseball, you know how hard the training in baseball is and how innovative it is to perform weight training which is incorporated in a baseball training program, you would know how effective this training is in competitions. There are a number of persons though who say that baseball could be a dangerous method in weight training than when you do it slow and accurately in the gym or a fitness center. Many say that most of the coaches commit serious errors that cause traumatic bodily stress or injury in a person who is into a baseball weight training program.

1. Weight training through baseball should take into consideration the limitation of players - Even slight errors in baseball training can already cause injury to an individual. The truth though is that it is not really the training that does not work but it is the coaches who do not understand fully this kind of weight training program. There are many caches of baseball players who just want to increase and increase the strength and stamina of their field players but who do not think of the limitations of these athletes. Often times, the injury comes after severe and successive training in preparation for the upcoming competition. Least they know that their players are already over stressed and over trained.

2. Train but do not strain through overtraining. You should know that overtraining is not good because it not only causes injuries and severe muscle damages on the body but likewise, it defeats the very purpose of an exercise. You should know that like ordinary weight training exercises, the baseball weight training program should observe the same basic principles in weight training such as rest. Rest is as important as exercise and progression. In fact, you cannot progress if your body can no longer tolerate the load that you are putting on it. Challenge is a lot different from damage and that is what you want to avoid.

3. Incorporate variations in the training program. There have be variation in the types of routines that you do and in the intensity of the routines. It would be better to incorporate other exercises that similarly work to strengthen your muscles. Say for example, basketball routines may be incorporated in the baseball routines in order to enhance the flexibility of the body which is much required in the baseball game. There has to be variations as to the speed of your routines in the program. This is one form in which the progression principle can be incorporated in the program.

4. Force = Mass x Acceleration Principle in baseball - Lastly, you should know that the most important aspect in the weight training program in baseball is the force produced. Aside from the strength of the leg muscles and the hand and leg coordination, the program also develops extreme force particularly when one swings the baseball bat. Imagine what huge force you need in order to swing a bat at 90 mph. The very reason why most coaches incorporate weight training in baseball is because force requires mass times acceleration. The acceleration is defined as the speed at which the bar is moved while the mass is the weight on the bar.

This explains exactly how a baseball weight training program will help you achieve - greater force.

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Weight Training for Baseball